Ratio:

Measurement

Food

Cal

Gr of fiber

Cal

Fiber

1/2 cup raw

Broccoli

20

4

20

4

1/2 cup

All-Bran cereal

90

10.4

20

2.3

1 cup cooked

Chickpeas

172

12

20

1.4

1 cup whole wheat

Macaroni

200

5.7

20

0.6

1 med

Pear

88

4

20

0.1

1/2 cup fresh

Peas

60

9.1

20

3

1 cup cooked

Peas

126

13.4

20

2.1

1/2 cup fresh

Raspberries

20

4.6

20

4.6

1/2 before cooking

Brown rice

83

5.5

20

1.3

1 cup whole wheat

Spaghetti

200

5.6

20

0.6

1 cup raw

Spinach

8

3.5

20

8.75

1/2 cup cooked

Spinach

26

7

20

5.4

1 med

Apple

70

4

20

1.1

1 cup cooked

Black beans

190

19.4

20

2

1/2 cup fresh

Black berries

27

4.4

20

3.3

1 tbsp

Bran meal

9

2

20

4.4

2 slices

High-bran bread

145

7

20

0.1

2 slices

Dark rye

108

5.8

20

1.1

2 slices

Seven grain

140

6.5

20

0.1

2 slices

Whole wheat

120

6

20

1

1/4 cup raw

Bean sprouts

7

0.8

20

2.3

1/2 raw

Cabbage

8

1.5

20

3.8

1/4 raw

Carrots

10

1.7

20

3.4

3 tiny buds

Cauliflower

10

1.2

20

2.4

1/2 cup raw

Celery

10

4

20

8

1/2 cup frozen

Green beans

10

2.1

20

4.2

1 cup fresh

Lettuce

5

0.8

20

3.2

5 small

Mushrooms

4

1.4

20

7

1/2 cup raw or cooked

Zucchini

7

3

20

8.6